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Saturday, September 30 2017

Posted by Mandee on September 29, 2017   |   4 Comments

 

 

Thrusters = 10 – 5 – 5 – 20    E3MOM
*Going for 20rep max*

“Come Back Home” by DB
For time:
-11 OHS 115/80  MRX 9 Back Squats 75/55
-11 Over Bar/Lateral Burpees   MRX 9 reps
-11 Thrusters 115/80   MRX 9 Thrusters 75/55
-11 HSPU   MRX 9 Hand Release Push-ups
-11 Power Clean 115/80   MRX 9 reps 75/55
-11 Over Bar/Lateral Burpees   MRX 9 reps
-11 Pull-Ups   MRX 9 Pull-ups
     Then
-11 Pull-Ups   MRX 9 Pull-ups
-11 Over Bar/Lateral Burpees   MRX 9 reps
-11 Power Clean 115/80   MRX 9 reps  75/55
-11 HSPU   MRX 9 Hand Release Push-ups
-11 Thrusters 115/80   MRX 9 reps 75/55
-11 Over Bar/Lateral Burpees   MRX 9 reps
-11 OHS 115/80   MRX 9 Back Squats 75/55

 

CFHSV Running & Endurance WOD:

8 Rounds Of:

100m Sprint, 100m recover walk

400m Run

rest 1 minute between efforts

4 responses to “Saturday, September 30 2017”

  1. MH says:

    A. 90
    B. 9:52 RX PR

  2. Bradley says:

    9:08 Rx PR

  3. Jeremy M. says:

    11:30pm Open Gym (Maintenance):
    A: E3MOM for 5 rds,
    5 BenchPress (185-190-195-200-205) +
    5 FrontSquat (205-210-215-220-225)
    B: 4 rds NFT:
    16 Alt BackRackLunges @115#
    8 CTB Pull-ups
    16 GHDs
    C: 1hr 20min aggressive Mt. Bike ride on Monte Sano

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